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Old 05-09-2021, 07:32 AM   #13966
Tim Babcock
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Join Date: Jan 2008
Location: New London  Ohio
Posts: 3,460
Re: Over 50 Crossfitters Sign In

Happy Mother's Day to my wife, my mom, and all moms.

Saturday
5/8/21
Bouldered at Rock Mill with Kent. A tough purple problem early took a lot of my energy but eventually sent.

Today
5/9/21
WARM UPS
Supine Breathing: 10
Heel Sit Neck Nods + Turns: 8 ea
Hip-flexor Activation with Mini-Band
Monster Walks
Thoracic Spine Extension with Foam Roller
Banded Ankle MOB
Spiderman Lunge: 6ea
Toe Touch Squat to Stand: 8

5 Goblet Squat/5 Bulgarian Goat Bag Swings 25, 30, 40#
Strict Pronated Grip Pull ups x 5 reps 0, 10, 20#
Kneeling KB Windmill x 5 reps each arm
Shoulder Mobilization Routine
-20 band pull aparts
-10 band dislocates
-Cable Face Pulls x 10 reps 35#
10 Pronators
3 rounds

2-3-5-2-3-5-2-3
Double KB Front Squat 35s, 44s, 44s
One-Armed Floor Press 62, 62, 70#
TRX Row +50#

Rogue Echo Bike
2 miles for time:
5:01

Banded Hip Stretches
5 ring muscle ups
4 sets of 15 Reverse Hypers 210#
__________________
54/5'11"/165
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